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How I Lost My Love Handles


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Getting rid of love handles (the obliques) is very important and is considered to be very important to attain a fit and firm body. Women around the world have always been worried about how they look and test newer and newer methods (which may seem easy) to reduce their love handles.

However, cardio and targeted muscle exercise are the most important factors that help you in bringing your body to a good shape. If you know exactly what exercises would give you maximum benefit you would not be wasting your time doing the regular ones, so here are some of the exercises that help you in getting rid of love handles.

Resistance Training

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Increasing metabolism in your body is very important when your target is to reduce love handles. The fat, which is stored in the mid section of your body (tummy area) belongs to a group of adamant fats and hence is the last group to be burnt.

To burn this fat you have to be consistent in your workout and choose exercise that is specific for this region. Men have this fat stored in their belly region whereas for women this fat is distributed along the lower abdomen, thighs and the buttocks.

However, a strict regime of 30 to 45 minutes of cardio exercise combined with target exercise would give you best result in terms of love handles reduction.

Here is an outline of a single day?s regime

To begin with, warm up your body doing slow hand swings, leg twist etc. Warm up at least for five to ten minutes. You can include any three or four of the following exercises

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  • 15 to 20 – Sit ups
  • 20 – Crunches
  • 20 – Reverse crunches
  • 10 -Pull-ups
  • 20 – Squats
  • 10 – Lunges
  • 20 – Hip raises
  • Or other ab exercises

Then follow a cardio routine for 20 to 30 minutes. For this include exercises like

  • Running, cycling and walking etc for 20 to 30 minutes

Then stretch for at least five minutes, so that your muscles are ready for the next day?s routine.

The ab exercise

1. Hanging Knee Raise

Comfortably hold your hands on a firm support above your head. Now, place your total body weight in your hands and slowly curl your knees towards your chest.

Ensure to do this exercise very slowly. Repeat this exercise for 15 to 20 times.

2. Crunches

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Crunches are by far considered to the best ab exercises giving best results on your love handles. Lie back on the floor facing the ceiling. Keep your legs straight and your hands behind your head as if to support it.

Slowly raise your head and bend forward so that your head touches your knees. Ensure not to bend your knees and to keep your chin straight.

There are many different advanced forms of this simple crunches exercise such as

  • Keeping your legs at right angles to your body in the air and doing crunches.
  • Placing your arms crossed across your chest.
  • Reverse crunch which involves lifting your legs towards your chest than the opposite.
  • Bending your knees, or doing the scissor cut exercise, all are variations of the same exercise.

3. Hip Rollers
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Reducing the fat alone is not enough, you also have to strengthen the muscles that have just lost fat, and the hip roller exercise is best for strengthening the muscles.

This is the most easy but quite effective exercise, targeted on the love handles, especially for women.

Lie down on the floor with your hands held above your head, to a strong support such the leg of a table or stairs. Now, slowly rotate your hip to the left and then to right. The hip roller exercise is equal to swimming and gives a lot of benefit to your lower back along with your abs.

4. Free Style Swimming Exercise

Lie flat on the floor facing down with hands on either side. Make a swimming like movement, i.e. while bringing the left hand forward bring the right leg forward too, and make the opposite movements similarly.

This exercise simultaneously works on your abs, lowers back, thighs and the buttocks and is considered among the best exercises to reduce love handles.

5. Side bends with Barbell
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This exercise hastens the process of reducing love handles by stretching your waistline. If you do not have a barbell, you can use a weight that is equal to it like a bottle filled with water or a plastic pipe etc.

Strand erect holding the barbell on your shoulders. Bend slowly so that you make a 900 angle to the ground. Remember not to bend your hips but only your waist.

Now move to your right with your hands supporting the barbell. Come back to the original position. Follow the same on the left side. Do not hasten your bending forward or stretching motion since it may lead to cramps.

Take enough breaks in between each set and take care not to overdo the exercise.

The above mentioned exercises are just a few samples you can include as many variations of these as you can. However, you have to take care that with each exercise you feel a pressure at the abdominal region.

Twists, leg raises, side bends, and forward bends with weight etc also make good exercises that reduce love handles.

These exercises when followed regularly have great effect in reducing love handles forever and maintaining your body in good shape.

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Dr Menaka Bharathi
Dr Menaka Bharathihttps://www.simpleindianmom.in
Dr Menaka Bharathi aka Simple Indian Mom is an Agricultural Microbiologist and helps moms to keep their family and kids naturally healthy both mentally and physically.
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